At a glance

Read through the method once, then measure every ingredient before you begin.

• Yield: 4 large bowls
• Prep time: 16 minutes
• Cook time: 28 minutes

The listed weights are the editor-reviewed basis for nutrition; household measures are rounded for practical cooking.

Estimated nutrition per serving

Serving basis: One nutrition serving from the editor-reviewed yield of 4 large bowls.

• Calories: 400 kcal
• Protein: 26 g
• Carbohydrates: 68 g
• Fat: 6 g
• Fiber: 15 g
• Sodium: 165 mg

Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.

Ingredients

Measure these ingredients for the full editor-reviewed recipe yield.

• 1 3/4 pounds (800 g) cauliflower florets
• 3 cups (500 g) cooked white beans without salt, drained
• 1 2/3 cups (240 g) frozen corn
• 1 cup (240 g) plain nonfat Greek yogurt
• 4 cups (960 g) water
• 2 small whole-wheat pitas (80 g), cut into cubes
• 1 tablespoon (14 g) olive oil, divided
• 1/2 cup (30 g) chopped parsley
• 3 cloves (9 g) garlic, chopped
• 1/2 teaspoon (1 g) red pepper flakes or cayenne
• 1/2 teaspoon (1 g) black pepper

Directions

1. Heat the oven to 400°F (205°C). Toss the pita cubes with one-third of the oil and bake until crisp, 7 to 9 minutes.

2. Heat the remaining oil in a Dutch oven and cook the garlic for 30 seconds. Add the cauliflower, white beans, water, black pepper, and all but 1/2 cup corn; simmer until tender, 15 to 18 minutes.

3. Blend the soup until smooth, return it to low heat until steaming, then remove from the heat and stir in the yogurt.

4. Divide among four bowls and top with the reserved corn, pita croutons, parsley, and red pepper.

Sources

1. USDA FoodData Central — April 2026 data release